Women’s Lacrosse demands a unique blend of strength, speed, finesse, and explosive agility.
While the sport is fast and dynamic, the physical requirements for female athletes have their own specificities.
This article provides a complete, women-focused training guide to help you build power, move with confidence, and stay injury-free.
Why strength and agility matter specifically for women in Lacrosse
Female athletes benefit tremendously from a program combining strength and agility :
- Stronger legs and hips mean higher acceleration and better dodging
- Upper-body strength improves stick control, passing accuracy, and shooting power
- Agility training boosts reaction time during fast transitions
- A balanced program reduces the risk of knee and hip injuries, especially ACL tears
Women often have greater joint mobility but sometimes less natural stability, making a dual “strength + agility” approach ideal for Lacrosse.
The core principles of women-focused Lacrosse training
Functional strength
The goal isn’t bodybuilding — it’s producing usable power on the field. Prioritize :
- Glutes and hamstrings
- Core stability
- Upper-body push/pull balance
Elite agility
Agility means explosive changes of direction, fast footwork, and the ability to react instantly.
Mobility + Stability
Improving ankle and hip mobility while strengthening knee stabilizers contributes to better movement and fewer injuries.
Strength training program for women in Lacrosse
Upper-body strength
Best exercises for women in Lacrosse :
- Push-ups
- Dumbbell rows
- Overhead presses
- Farmer carries for grip strength
Lower-body strength
These exercises build speed and power :
- Squats (air squat → goblet squat → barbell squat)
- Lunges (forward, backward, lateral)
- Deadlifts
- Glute bridges & hip thrusts
Core power
A strong core improves stability on the run and during contact.
- Planks
- Side planks
- Anti-rotation holds
- Medicine-ball rotational throws
Agility training program for women
Footwork drills
- Ladder drills (in-and-out, high knees, lateral steps)
- Cone zig-zags
Reaction & Speed drills
- Short sprints (5–15 m)
- Partner reaction drills
- Light-to-movement drills
Balance & Proprioception
Especially important for ACL prevention :
Weekly training schedule (women-focused)
| Day | Focus | Example Work |
|---|---|---|
| Monday | Strength | Lower body + core |
| Tuesday | Agility | Ladder + reaction work |
| Wednesday | Recovery | Yoga, mobility |
| Thursday | Strength | Upper body + power |
| Friday | Agility + Speed | Sprints + COD drills |
| Weekend | Optional | Light cardio or rest |
Recovery & Injury prevention for female athletes
- Warm up with dynamic movements before every session
- Strengthen glutes and hamstrings to protect the knees
- Include post-training stretching
- Prioritize hydration, sleep, and balanced nutrition for recovery
FAQ – Women Lacrosse training
What is the best workout for women in Lacrosse ?
A mix of upper/lower-body strength, core training, and agility drills provides the best results.
How often should female Lacrosse players train strength ?
2–3 times per week.
What drills build agility the fastest ?
Ladder drills, cone changes of direction, and short reaction sprints.
How can women reduce knee injury risk in Lacrosse ?
Strengthen glutes, hamstrings, and core, plus add balance exercises.
Takeaway
Strength and agility training are game-changers for women in Lacrosse.
With the right combination of power, stability, and speed work, you’ll move faster, feel stronger, and play with more confidence.
Consistency is the key — commit to your training, and the results will follow.
Equipment used
- BOSU Balance Trainer
A classic for stability, core strength, and functional training.
👉 Get it on Amazon (non-affiliate link) : BOSU Balance Trainer
- Foam Balance Pad
Perfect for improving ankle strength, balance, and proprioception.
👉 Check it on Amazon (non-affiliate link) : Foam Balance Pad
Ready to unlock your full potential ?
